Amateur wrestlers put in countless hours of work to strengthen their bodies and to hone their skills. Aside from standard workout routines, wrestlers employ special training methods to prepare for the unique physical and mental rigors of their sport. One such method, known as shadow wrestling, can help wrestlers enhance fitness and improve technique.
Description
Boxers have long practiced shadow boxing, going through all the movements used in a real boxing match against an imaginary opponent. The same technique works for wrestlers. When shadow wrestling, a wrestler drills all his takedowns and other maneuvers against an imaginary opponent, with the constant repetitions building stamina, strengthening sport-specific muscles and smoothing any technique flaws.
Function
To be effective, shadow wrestling drills must mimic actual competition as closely as possible. Wrestlers need to visualize the opponent and behave as though they're facing a flesh-and-blood foe, shooting each takedown at full speed and focusing on perfect takedown technique. A shadow wrestling session of just 20 minutes provides an exhausting workout.
Features
Wrestlers can incorporate any number of techniques into their shadow wrestling, but one common shadow drill is the Inside Step Attack Drill. The wrestler performs body fakes and level changes from a staggered stance, imagining he's trying to outmaneuver a live opponent. Then he shoots into a double-leg takedown, exploding into the maneuver and driving across the mat. In completing the move, he must spin 180 degrees and face the opposite direction from which he started. This move trains the wrestler to recover and gain the proper angle for a subsequent attack.
Benefits
Shadow wrestling allows a wrestler to work on his takedowns and other various techniques without the need for a training partner. As a result, wrestlers can train anywhere, any time and for as long as they want, working on precisely what they need to improve. And since there is no physical opponent, shadow wrestling greatly reduces the chances of injury when compared to running drills with a partner.
Considerations
While typically a way for individual wrestlers to drill techniques when alone, shadow wrestling may also benefit team practices. Wrestling coaches often organize their wrestlers into a single-file line and instruct the wrestlers to perform a series of takedown techniques as they advance from one end of the room to the other. Coaches need to make certain the wrestlers perform the required moves without cutting any corners, and they should also keep the wrestlers properly spaced, to avoid any accidental collisions.
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